What are Unsaturated Fats

What are unsaturated fats and why do we need them?

Unsaturated fats are important types of fats used in food with a crucial role in human health. In contrast to saturated fats, usually coming from animal and processed foods, unsaturated fats are unhealthy and promote large numbers of benefits in the body. They mainly come from plant sources, with minor amounts from fatty fish. 

What are unsaturated fats?

These are fats that, at room temperature, are in liquid form. Chemically, they are composed of molecules characterized by one or more double bonds between carbon atoms. The presence of double bonds is what makes them "unsaturated"; in other words, saturated fats have none and are solid at ambient temperatures (like butter and lard).

There are two essential unsaturated fats:

Monounsaturated fats (MUFA)

Structure: Monounsaturated fats have one double bond in their chemical structure.

Sources: Olive oil, avocados, nuts (like almonds, cashews, and peanuts), seeds (like sesame seeds), and nut butters.

Benefits: Monounsaturated fats are known to be particularly helpful for heart health, including improving blood cholesterol levels and lowering the risk for heart disease.

Polyunsaturated fats (PUFA) 

Structure: Polyunsaturated fats have more than one double bond in their chemical structure.

Choicest sources: Fatty fishes (salmon, mackerel, sardines), flaxseeds, chia seeds, walnuts, sunflower oil, soybean oil, and corn oil.

Important types of PUFAs:

Omega 3 Fatty Acids: Omega 3s are important for heart health, brain functioning, and reducing inflammation. Omega-3 fatty acids are derived from fatty fish, flaxseeds, and walnuts.

Omega-6 fatty acids: Omega-6s, sourced mainly from vegetable oils such as sunflower oil and soybean oil, are important for growth, skin health, and immune function. Balance omega-6 intake with omega-3s to maintain good health and prevent inflammatory diseases. 

image credit: FREEPIK

Why do unsaturated fats matter?

Unsaturated fats are important for your overall health, and here's why:

Support for Heart Health

One of the most studied benefits of unsaturated fats is their ability to promote heart health. Research has shown that unsaturated fats, when substituted for saturated fats (found in red meat, butter, and full-fat dairy), can bring down levels of LDL cholesterol ("bad" cholesterol) and bring up levels of HDL cholesterol ("good" cholesterol). This balance lowers the risk of heart disease, stroke, and other cardiovascular diseases.

Example: The Mediterranean diet, rich in monounsaturated fats from olive oil, has been documented to significantly reduce the risk of heart disease and generally promote heart health. 

Facilitating Nutrient Absorption

Unsaturated fats help your body absorb fat-soluble vitamins like A, D, E, and K. These vitamins are important for maintaining healthy vision, immune function, and skin health, and strengthening bones. Without enough fat in the diet, the body has difficulty absorbing these important nutrients.

Example: Pouring some olive oil over an attractive salad makes it tastier and thus corrects the absorption of fat-soluble nutrients from vegetables. 

Anti-Inflammatory Action

Chronic inflammation is a precursor to several serious health issues like heart disease, arthritis, diabetes, and even some malignancies. Unsaturated fats, especially omega-3 fatty acids, are known to exert robust anti-inflammatory action in curtailing inflammation in the body.

Particularly well-researched are omega-3 fatty acids, found in fatty fish like salmon, flaxseed, and walnuts, which can considerably reduce inflammation and support good health for joints and brains. Perhaps they even relieve some of the symptoms associated with rheumatoid arthritis.

Brain Function and Mental Well-Being

The omega-3 fats, polyunsaturated fats, are paramount for brain wellness. The brain is composed of nearly 60% fat, the bulk of which is counted as omega-3s, crucial to sustaining cognitive function and mental clarity.

Example: The consumption of omega-3s on a regular basis has shown improvements in the areas of memory, mood regulation, and decreasing the risk of mental decline with age. Omega-3s likely also aid in lowering the chances of depression and anxiety through their regulatory roles for healthy brain cell signaling. 

Promotes Good Skin and Hair

Unsaturated fats are essential for keeping your skin and hair healthy. These fats protect the structure and integrity of skin cells, keeping cells hydrated and protected against dryness or irritation. They also help produce healthy oils, which are important for the health of hair in preventing dryness. 

Example: Regular ingestion of avocado or olive oil can promote skin elasticity, minimize aging effects, and maintain luster and strength in hair. 

Weight Control

Despite their high-caloric content, once ingested, unsaturated fats will fill you up and may consequently reduce the tendency to eat excessively. Unlike processed carbohydrates that quickly shoot blood sugar up and then down, unsaturated fats offer sustained energy, balancing appetite, and support metabolism.

Example: Nuts will give you sustained energy for your next meals and buffer your appetite so that you do not overeat even with a slice of avocado spread on toast. 

Cell health and hormonal balance

Fats constitute an important component of the outer membranes of all cells, with the good fats consumed helping in the maintenance of flexible membranes. In addition, fats are required for the production of hormones that regulate metabolism, stress response, and reproductive program.

Example: Adequate intake of omega-3s will help to maintain hormonal balance and it can go a long way to minimizing pre-menstrual syndrome (PMS).

Conclusion: What are Unsaturated Fats?

Unsaturated fats are not only an important source of energy, but they also play a key role in many bodily functions. From protecting heart health and reducing inflammation to supporting brain function and improving skin health, unsaturated fats are essential for maintaining overall health. Including more of these healthy fats in your diet — especially in the form of plant-based oils, nuts, seeds, and fatty fish can help you thrive and reduce your risk of chronic diseases.

By understanding the important role unsaturated fats play in your health, you can make more informed decisions about your diet and take a fat-positive approach to long-term health.